Peanut Butter Bites

Banana Peanut Butter Snack bites are perfect for kids and adults, before a workout or as an afternoon work snack, and as a side! You don’t need a food processor, just a good old mixing bowl and rubber spatula or wooden spoon.

Variations

Nut butter: Feel free to sub peanut butter for natural cashew butter or sunflower seed butter.

PB powder: I tried this with hemp protein powder as well and it turned out great. Feel free to use other protein powders and let me know how it goes.

Add ins: Some of the Bites pictured had cacao nibs mixed in, and you could also add mini chocolate chips or raisins. I also rolled a few in unsweetened coconut flakes!

Peanut Butter Banana Snack Bites

Vegan, Gluten Free

Makes 20-32 Bites 

Ingredients

  • 1 small-medium overripe banana
  • 1/2 Cup plus 2 Tablespoons natural peanut butter
  • 1/4 Cup honey
  • 1 1/2 Cups quick cook oats
  • 1/2 cup course ground flax
  • 3-4 Tablespoons peanut butter powder
  • 1/2 teaspoon salt

Directions:

  • Mash the banana in a medium mixing bowl before stirring in the peanut butter and honey until well blended.
  • Add the rest of the ingredients, starting with just 3 Tbsp of the peanut butter powder.
  • Roll 1-1 1/2 tablespoons of the mixture into a balls. If mixture seems too wet to form into solid balls, add the other tablespoon of peanut butter powder. If for some reason it still is too wet to form, add one tablespoon of oats until you reach the right consistency.

 

At the Horsham Athletic Club, we know that to be successful in reaching your health goals, your nutrition plays an important role. For that reason, we have Registered Dietitians on our staff to better serve you. Our Registered Dietitians accept all major health insurances, so your health benefits may cover partial or full coverage for nutritional consults.

building good habits

The Right Mindset: Transform Micro Habits Into Healthy Habits

In order to become more productive and tackle your health goals, it’s important to address micro habits that could be impeding your progress. After you pinpoint the habits that are getting in the way of your health goals, you should replace them with healthy habits. Over time, you’ll be able to turn bad behaviors into positive daily routines that will bring you one step closer to your health and fitness goals. 

When it comes to poor behaviors associated with health and fitness, most people consistently ignore the need for change. Poor micro habits can affect your physical, emotional, and mental well-being. 

It’s time to do something about it. 

At Horsham Athletic Club, the premier spot for personal training in Hatboro, PA, we encourage you to take the right steps to improve the quality of your life. If you want to move toward your health and fitness goals and maintain them today, tomorrow, and for years to come, review the following tips on how to turn micro habits into positive healthy habits:

Determine What Triggers Your Bad Habits

You don’t just wake up one morning with a terrible habit. Over time, micro habits can lead to a consistent one — whether they’re good or bad. For instance, what started out as a simple walk during your lunch break has now turned into a daily trip to the vending machine. This habit may not have developed out of hunger or cravings, but rather, sheer boredom. The point is, this type of habitual behavior has a cycle, and it’s important to recognize where it began. 

Practice the Art of Replacement

If your daily snacking or trips to the vending machine are out of boredom or laziness, consider experimenting with alternative behaviors. Remember — start small. Instead of eating sugary cereal for breakfast, try a healthier option. If your go-to Sunday morning breakfast entree consists of buttery pancakes, look up a delicious recipe that cuts out traditional white flour, butter, added sugar, and dairy. Allow yourself to try something different. Who knows, you could find yourself really enjoying the alternatives!

Focus on Smaller Goals First

One of the most common reasons people experience a setback in their health and fitness goals is because they concentrate on numbers, rather than actual progress. By setting small, realistic goals, you will begin to see progress and can use that as motivation to keep going.

Avoid the FOMO (Fear Of Missing Out)

This is a habit that continues to eat at you until you’ve caved in. Sure, spinach advertisements aren’t nearly as appealing as dunkable cookies, but FOMO can make resisting the urge impossible. Marketing is a big trigger for most people and can make you feel like you’re missing out by making a healthy choice. Rather than focusing on the sugary or salty snacks you left on the shelf, think about the nutrients you’re putting into your body from the healthy choices you made. 

Give Horsham Athletic Club a call to discuss how personal training can get you started on the right track. If you’re looking for a gym with childcare options in Warminster, PA, give us a call for more information.

Healthy Holiday Teaching Kitchen

Try This Healthy Twist on a Classic: Cauliflower Mac & Cheese

Cauliflower Mac and Cheese (1)

Fresh Cauliflower Mac & Cheese with Elbow Noodles.

Looking for a quick and nutritious meal? This Cauliflower Mac & Cheese perfect mix of healthy and delicious.

Even the kid’s will love it! Try it and let us know what you think or pick some up from SAVOR. Either way you won’t be disappointed!
Healthy Cauliflower Mac and Cheese
 
2 heads of cauliflower
12 garlic cloves
6 cups of vegetable broth
2 cups of water
1 1/2 cups of milk
3/4 cup of Parmesan cheese
1/2 teaspoon of salt
Quarter cup of oregano
Your choice of pasta

Boil cauliflower and garlic in the vegetable broth and water.  When everything softens up, drain the cauliflower and garlic and place in a blender.  Add milk, butter, oregano and Parmesan cheese to the blender.  Blend until you have a smooth mixture.  If the sauce s too thick, feel free to add a little more milk to your liking. Pour over your choice of cooked pasta and you are ready to enjoy.